Comparing Nutrients in 500 calories Cooked Frozen Yellow Snap Beans VS Boiled Carrots

Weight per 500 calories

• Cooked Frozen Yellow Snap Beans: 1786g
• Boiled Carrots: 1429g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Cooked Frozen Yellow Snap Beans or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Yellow Snap Beans	18%	5%	77%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Frozen Yellow Snap Beans	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.6% 115g	90% 117g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	68% 49.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	7.1% 5.14g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	141% 53.6g	113% 43g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Yellow Snap Beans	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	12% 107μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.63mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	103% 411μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81.3% 73.2mg	57% 51.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	567% 680μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Yellow Snap Beans	Boiled Carrots	Recommended Dietary Allowance
Calcium	87.5% 875mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	196% 15.7mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	96% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	79% 554mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	10.7% 161mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	78% 8.57mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	44% 1633g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Yellow Snap Beans vs Boiled Carrots:

• Boiled and Drained Frozen Yellow Snap Beans have 2.6 times more Vitamin B2, 2.1 times more Vitamin B9, 1.4 times more Vitamin C and 3.5 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 113.6 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2 times more Vitamin B6 and 20.6 times more Vitamin E than Boiled and Drained Frozen Yellow Snap Beans.
• Both Boiled and Drained Frozen Yellow Snap Beans as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Yellow Snap Beans vs Boiled Carrots:

• Boiled and Drained Frozen Yellow Snap Beans have 2 times more Calcium, 4.5 times more Copper, 3.2 times more Iron, 3 times more Magnesium, 2.6 times more Manganese, 1.3 times more Phosphorus, 3 times more Zinc and 1.3 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Potassium, 1.4 times more Selenium and 5.2 times more Sodium than Boiled and Drained Frozen Yellow Snap Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Yellow Snap Beans have 58.8 times more Omega 3, 1.3 times more Fiber and 2.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Omega 6 and 1.5 times more Sugars than Boiled and Drained Frozen Yellow Snap Beans.
• Both Boiled and Drained Frozen Yellow Snap Beans and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Frozen Yellow Snap Beans as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.